Not unlike most children, when I was younger, paying attention in class and sitting still was difficult for me. When I was 15, I diagnosed myself with Attention Deficit Hyperactivity Disorder (ADHD) and had a much easier time getting my prescription for Adderall (a medication commonly used to treat ADHD) from my doctor then I think I probably should have. “You want Adderall? No problem, I’ll prescribe you Adderall,” I clearly remember my pediatrician saying. Although my mom ended up taking me to a different doctor who diagnosed me with ADHD before prescribing the medication, for the next four years after that, I took Adderall daily, believing that I wouldn’t be as productive or successful without it. While I did have insanely sharp focus, I hated the side effects. The medication made it so that I didn’t want to eat, I couldn’t comfortably socialize, and I couldn’t sleep. But my grades in school improved dramatically enough that I convinced myself Adderall made me smarter and better at school.

By the age of 20, I decided I was done with the drug and the uncomfortable, anxious way it made me feel. When I went off it, my goal wasn’t necessarily to go cold turkey, but I wanted to test myself and see how I did in school without the drug while implementing some natural methods for concentrating. It took a little time, and I know this wouldn’t be the case for all people with an attention disorder, but I’ve found that I can absolutely be productive without medication. I believe that the following natural remedies can truly help with concentration and that either on their own or in conjunction with medication, can greatly benefit those struggling with ADHD.

Understanding the Power of the Gut

Our intestines contain a population of microbes known as gut microbiota. Microbiota contains tens of trillions of microorganisms, with at least 1000 different species of bacteria with more than 3 million genes (source: Gut Microbiota). A baby born vaginally gets her first dose of these microorganisms as soon as she exits her mother’s vagina. Children born through C-sections miss some of the bacteria that children born vaginally get. Instead, a C-section baby gets her first bacteria from her mother’s skin and the skin of the doctors and nurses in the delivery room (source: heathline). In either situation, from that moment on, everything affects the babies microbiota; the food she eats, the water she drinks, her environment, and the air she breathes. Although the baby can adapt to change, a loss of balance in the gut microbiota may result in dysbiosis (the opposite of symbiosis). Dysbiosis may be linked to a number of health problems such as functional bowel disorders, inflammatory bowel disease, allergies, obesity, and diabetes, to name some. According to author and doctor, Natasha Campbell-McBride, 84 percent of your immunity is located in your gut wall. And if you don’t have healthy gut flora, your immune system simply can’t function optimally (Source: GAPS Diet).

Happy gut microbes

Gut dysbiosis is also commonly found in children with ADD/ADHD and other mental health illnesses and disorders like depression, or bipolar disorder. (source: Epidemic Answers). In my own experience, I have found that by treating the gut, I could get by without medication. Another thing I found while researching is that children with ADHD typically have low levels of dopamine, which is an important neurotransmitter that promotes feelings of calm and well-being. This is why kids with ADHD, while not typically being able to sit still for too long, have been found to sit very calmly for hours on end while playing video games, since playing video games releases dopamine. With all of this knowledge, I now have recommendations for ways to balance dopamine levels and improve gut health to naturally achieve laser sharp focus.

Diet

Eating a well-balanced diet with plenty of whole grains, vegetables, fruits, lean protein, healthy fats, and purified water will play a huge role in curbing ADHD symptoms. Eat organic whenever possible, take probiotics regularly, and check in with yourself to see how your body feels after you eat certain foods. There are a number of foods that can typically cause food allergies or sensitivities in people, such as: gluten, sugar, processed and fried foods, food colorings, dairy, alcohol, red meat, caffeine, soy, corn, and nightshade vegetables. An allergy or sensitivity to a particular food may cause symptoms of ADHD. Experiment by eliminating foods from these food groups then add them back into your diet one by one. During this process, I recommend taking notes of your concentration, energy, digestion, and sleep before and after eating and you may just find some foods work better for your body and concentration levels than others.

Lifestyle

Quality sleep and healthy lifestyle choices will also impact your ability to focus during the day. Most people need at least eight solid hours of sleep, which means you should begin winding down and turning off the computer, television, or any devices with a blue light at least an hour before bed. Try to steer clear of caffeine, sugar, and alcohol, as these will impact sleep quality too.

Yoga on a stand up paddle board requires a quiet, focused mind…

For both children and adults with ADHD, exercise is like medicine. It helps to get rid of excess energy, and in my own experience, I’ve found that exercise is the only time where I can pretty much turn off my mind. Exercise stimulates cognitive thinking and increases levels of dopamine, thus improving levels of concentration for hours after completion. Switching up forms of exercise, and learning new ones, have actually been found to improve organization skills, and when you combine mind-body exercises with a deep mental focus, you may even get more positive results (source: health.com). I have to switch up my exercises just to stay interested, so I like to rotate between pilates, yoga, barre, running, dance, and weight training.

Massage

Like exercise, massage also increases levels of dopamine, which is the hormone lacking in people with ADHD. The benefits of regular massage for people with ADHD have been found to result in more restful sleep, improved mood, improved social function, improved focus, and anger control. If you can’t go out and get a massage regularly, then try giving yourself a massage. You can even incorporate essential oils like lavender, frankincense, or mandarin into your massages for greater results since aromatherapy can also be a powerful tool for aiding in focus and calmness.

Work Breaks

When focusing for long periods of time is a challenge, try breaking up your workload. I’ll set a timer for myself for 20-minute periods where I power through work, followed by a brief break. During this break, I’ll do anything from stretching to browsing Pinterest, but after about five minutes I have to get back into work mode. I find these frequent and shorter work periods actually make me more productive in the long run.

Are you or is someone you know struggling with symptoms of ADHD? Then let’s talk! I am a Certified Integrative Nutritionist with a background in holistic health who would love to help you.

I’ve been a longtime fan of morning smoothies, but I’ve recently discovered a new smoothie that has instantly become my morning addiction. I drink it every day and enjoy the process of making it in the morning before my workouts. This green smoothie works wonders for the body and mind and is packed with nutrition. It has protein, fiber, important vitamins and everything you need to look and feel your best. After just a week of drinking it, I noticed improvements in my skin and energy levels. My digestion improved too, and I started having less unhealthy food cravings.

Remember, everything in the body is connected. Your gut, colon, and brain all effect each other, so if you feed yourself nutritious foods your gut will be healthy, which also means a healthy colon and brain (aka, better digestion and prevention from illness). Please feed yourself good foods, like this smoothie, and your whole body will thank you!

Dark leafy greens, like spinach, kale and romaine, are a good source of protein, as are chia seeds, hemp seeds, and bee pollen. You could absolutely add in different greens or fruits, or even add fresh herbs like cilantro or parsley. To make things easier with this smoothie, you can also make some extra and store it in a glass container in the freezer for later use. Otherwise, this smoothie will last covered in the fridge for two days.

The other thing I like about adding greens to my smoothie is that you get the most from your greens this way. Normally, aside from not eating enough vegetables during the week, most people don’t chew their food enough, which means they don’t absorb maximum nutrients. The nutrients in the vegetables are stored in the cell walls of the plant cell, so the blender will do a more efficient job of breaking these down. A Vitamix or powerful blender will really be best for making this smoothie smooth and creamy like it should be.

I encourage you to drink this smoothie and make it part of your morning routine!

Fighting off late night munchies can be a true battle. No matter how big of a dinner you eat, sometimes it’s too difficult to say “no” to snacking before bed. If you are trying to sleep better or lose weight, avoid eating at least two hours before bedtime. Otherwise the food you eat will store as fat, rather than being processed or burned off (source: Dr. Hyman). If you struggle with late night eating, try these tips to curb bedtime snacking.

1- Eat breakfast. Having breakfast sets the tone for the rest of the day, but not just any breakfast. Having a high protein breakfast will keep you satiated longer and energize you throughout the day. If you eat late, you might not be hungry enough in the morning to get the right breakfast you need to power through your day, so it’s important to break this cycle.

Some of my go-to, protein-packed breakfasts might include chia seed pudding, eggs (with the yolk!), a smoothie with proteins such as almond or peanut butter, chia seeds, hemp seeds, greek yogurt, or protein powder. I also like to add green vegetables to my breakfasts whenever possible. A meal like any of these really gives you the brain power you need, but also keeps your blood sugar levels steady throughout the morning. When my blood sugar levels take a dip, this is when I find myself so starved I’ll reach for anything in sight, no matter how bad it is for me. Eating some protein and healthy fats with every meal really makes a difference in your overall energy and health, versus eating no breakfast or something lacking in nutrition, like cereal or a bagel.

2- Drink water. When we are dehydrated, sometimes our minds will interpret that as hunger. Try drinking water when you feel a late night craving come on before you head to the kitchen for some snacks. I like to infuse my water with cucumber, lemon, fresh herbs, or berries. I find that I can drink much more water when I’ve infused it, especially with my favorite, cucumber.

3-Eat mindfully. Eating too quickly doesn’t give the body enough time to realize it’s full. Practice chewing your food and remember to breathe while eating. The more you chew your food, the more the food is broken down, which means it digests more easily in the stomach. This is a pro tip for weight loss!

4- Turn off the tv and go to bed! It’s really easy to eat mindlessly when eating while watching tv. On occasion, if it’s getting late and I find myself getting hungry again after dinner, I will actually just send myself to bed. If I continue to stay up, then of course I’m going to get a snack to fuel me. Try having that glass of water instead or some warm almond milk or tea, then hit the hay.

5- Identify areas of your life that may be out of balance. Snacking is often triggered by emotions. Think, for example, about the image of a girl (or guy) shoveling ice cream in her mouth after a bad breakup as an example. Whatever the trigger may be, even if it’s just craving dessert after dinner out of habit, try to identify what could be causing you to have unhealthy cravings. This may not even apply to food; it could be some sort of substance abuse too. Think about the quality of all your relationships, career, spiritual practice, finances, home environment, or exercise routine. How satisfied are you in each of these areas of your life? If any aspect of your life is missing or unsatisfactory, it’s possible that this could be causing you stress, which can then lead to late night binge eating or unhealthy habits. Once you’ve identified what’s stressing you out, take measures to make improvements and reduce any stress.

Here is an exercise for you to try to find balance that I use with my clients throughout their program. This is called the Circle of Life (source: Institute for Integrative Nutrition). On the circle there are a number of important categories listed, each one representing a major aspect of life that contributes to overall mental and physical health. Being satisfied in each of these categories is extremely important for living a well-balanced life.

Here’s what to do. Place a dot in each category of the circle. The closer your dot is to the outside of the circle, the more content you are with that area of your life. And the closer your dot is to the inside of the circle represents less satisfaction with that category. When you are done connect all the dots and see what areas of your life need nourishment. If your dots create a perfect circle when connected, then you should be living pretty much stress-free.

6- Identify your food sensitivities. We are typically allergic or sensitive to the foods we crave the most. For many people this is gluten or dairy. Experiment with an elimination diet, or just try removing these two food groups and/or sugar for a few weeks and see if you feel any improvements. After a few weeks of eliminating certain food groups, gradually add back one food group at a time for a few days to see if any symptoms (maybe even some you weren’t aware of before) return. Other foods that tend to cause sensitivities or allergies are corn, soy, alcohol, sugar, red meat, processed foods, or nightshade vegetables (tomatoes, eggplants, etc).

Please leave other suggestions in the comments below! I’d love to hear from you. If you’re interested in talking about how a health coach can help you eat better and improve your overall health, sign up for a complimentary 50-minute consultation with me!

New Years Resolutions are a funny thing. It’s as if we wait all year to make promises to ourselves to be our best selves- to work harder, exercise more often, eat better, drink less- that, let’s be real, do not last long. We should really be making these self-improvement goals every day of our lives, but instead we believe that the start of a new year will bring real change. Wouldn’t it be nice to stay true to your goals without the stress or self-sabotage? Yes, of course it would, but this can be challenging! Here are some tips to help keep you on course with your resolutions and health goals throughout the new year:

Create realistic and specific goals.

People often rush to set their resolution, and even more often want to make a big change in their lives (quit smoking, loose so-and-so many pounds) instead of setting realistic, planned out, step by step goals. When you don’t give yourself enough time to plan out your resolutions, you are not setting yourself up for success. To make a goal truly doable, one needs a thought-out plan of action based on self-reflection and understanding.

Remember learning about SMART goals? SMART goals can be used as a guideline to form top-notch goals. SMART stands for Specific, Measurable, Attainable, Realistic and Timely. It is important to answer the questions “who, what, where, which, when, why” when planning your goals. Who do you need to surround yourself with to achieve this goal? Is it a gym buddy, or just a friend who can hold you accountable? What do you want to accomplish? Where do you need to be to work towards your goal? Identify a location and establish a time frame in which this goal will take place. Which requirements and restraints will you face? And why are you working toward this goal in the first place? Are the details of the goal realistic? Nailing down the specifics will make it much easier to get what you want. Here is an example to help:

Specific = I want to get to my optimal weight. I’ll schedule accountability calls with my friend for five minutes every Friday evening.

Measurable = I will drop 8 lbs in the next six months.

Attainable = I will accomplish this goal by cutting out soda and all packaged food and by walking for 30 minutes five days/week outside.

Realistic = This goal is something I can accomplish within the set timeframe.

Time = Accomplish this six months from today.

Make the necessary preparations.

Once you’ve set your specific game plan, it is now time to take the steps toward success. Depending on your resolution, this could mean emptying the pantry of all processed foods and sugar, or maybe it’s getting your gym membership before your intended start date for your new workout schedule. I can’t stress enough how key it is to find people either with similar goals who you can surround yourself with, or people who will be a good source of support. One of the reasons why people tend to fall short of their goals is because there is no support system in place. It is a lot easier to give up or flake on yourself when you feel you’re working alone. Even scheduling a five minute call once a week with an accountability partner can do the trick.

Do not create resolutions that overly restrict yourself.

This goes back to lesson 1: create realistic goals. It’s nice in theory to think that you can go from eating chocolate every day to never touching it again, but this probably isn’t realistic. If you over restrict yourself this can be a recipe for self-sabotage (think late night ice cream binges) or can just cause disruption with your endocrine system from too much stress. Instead of going overboard and completely depriving yourself, lighten up just a little and create rules like the three-bite rule (only have three bites of sweets a day) or instead of doing cardio five days a week, do cardio for four days and take a relaxing yoga class on the fifth day. Whatever your resolution is, there is likely a way to stay on track without seemingly punishing yourself. And remember, if you mess up, don’t be too hard on yourself! Learn to forgive and start over. Negative self-talk won’t do you any good.

Looking for some extra accountability with your goals from a professional health coach? Sign up for a complimentary 50-minute consultation with me and we can discuss the best ways to help keep you on track!

75%-90% of all doctor visits are stress related. When stress goes untreated it suppresses the body’s immune system and ultimately manifests as illness. Poor nutrition, environment, career, unhealthy relationships, and lifestyle can all impact your body by releasing cortisol, the body’s stress hormone. While it’s normal to release cortisol, it’s important for your body to return to its normal cortisol levels following a stressful event. In our high-stress culture though, your body doesn’t always have the chance to return to its normal cortisol levels, so your body is constantly in fight or flight mode which makes you more prone to several negative effects.

Here are five tips to help you reduce your stress instantly:

1. Make lists

You’re busy and have tons to juggle. Writing things down, creating lists, and prioritizing tasks is one of the quickest fixes for reducing daily stress. I recommend keeping a list of everything you need to get done for the day, then reorganizing these tasks in order of importance. I also suggest completing the least exciting or hardest task before 11:00am. Our willpower and focus is only good for so long, so put your energy towards finishing the most stressful work for the day earlier on. That way by 11am you can take a big sigh of relief, because the rest of the day just got easier.

2. Move your body

Early morning surfset with my girls!

Our bodies crave movement. Find something you have fun doing and make it part of your daily routine. Exercise is a way of releasing built up tension, so instead of reaching for the sugar and booze, get your body moving if you’re stressed. It doesn’t have to be an intense workout. Get off the subway a little early and walk the rest of the way to work, or take a work break to stand up and stretch at your desk. You’ll feel much better! Find a type of exercise that works for your body’s needs. What did you like to do as a kid? What makes you feel good?

3. Breathe

Do you ever experience moments where you realize that you haven’t been breathing? I mean, really breathing, like from the belly. Start breathing consciously. Slow your breath down and allow your body to relax for a moment. Can you see your belly moving in and out or are you just breathing through your nose? Breathe in for four counts and out for four counts, breathing through the belly.

4. Self-massage

Loving touch is so important to our mental health. We crave affection and not all of us get it on a regular basis. Give yourself some love. Try massaging yourself. Do you have tension in your shoulders? Your temples? Your neck? Breathe consciously and use your hands to make yourself feel good!

5. Lavender essential oils

Essential oils have been used for centuries for healing. Lavender oil has many therapeutic effects, and it’s a personal favorite for relaxing the mind and body and reducing stress. Poor sleep is often a result of stress, so lavender oil is especially useful at night before bed. I like to put a couple drops on my hands to rub over my pillows. I’ll also put a couple drops on the back of my neck to relieve tension, and there are tons of other uses and methods for applying lavender oil.

Want more tips like these? Subscribe to my newsletters or contact me for a complimentary health consultation.

We are busy people and not enough of us make the time to take care of our health. Eating well is much easier when we plan ahead, and even easier when we get other people involved. When we designate one day for food prep, we allow ourselves more time during the week to rest, relax, and enjoy our pre-prepped food. I recommend Sunday as the day for cooking and preparation. This way, when our lives our full of stress and things to do, we have pre-prepped meals to look forward to.

Top tips for eating better during the week:

1. Make a batch of your favorite whole grains

Whole grains can be very versatile. I love to cook a big thing of rice or quinoa that’ll last me through the week. For breakfast I personally love putting eggs over rice with avocado and hot sauce, and then for other meals top the rice with vegetables or other forms of protein. Fried rice is an easy enough recipe that’s always a favorite. For more information and a list of all whole grains, click here.

2. Designate one day for prepping

As mentioned above, one of the most useful tips I have is to prep ahead of time. On your designated prep day, slice all your veggies, cook your whole grains, and soak your beans. This saves time and makes eating healthy more realistic.

3. Cook once, eat twice (or more!)

Prepare enough food while cooking to have leftovers. Take advantage of the time you have to cook, because it can be hard to guarantee you’ll have time or even want to cook the rest of the week.

4. Keep a food journal

It’s easy to forget the meals we eat. If your goal is to lose weight or discover what foods work best for your body, I always advise my clients to keep a food journal. Keeping a food journal not only helps us track what we eat eat and our portion sizes, but we can note things we are feeling emotionally or physically when we eat or after we eat. Identifying our emotions or even things we are feeling physically from eating helps us pinpoint food intolerances or allergies, and can even answer questions about other physical ailments.

From my own experience, it wasn’t until I started noting how I felt physically and emotionally after I ate processed foods and sugar that I was able to solve feelings of anxiety and depression. I realized those foods made me physically sick to my stomach, and I was also experiencing high levels of serotonin while eating the food, and suffering from low dopamine levels after the sugar high wore off. Most of us probably aren’t conscious of these things as we’re eating and going about our lives, but once we stop and think about it, we may discover things we didn’t realize about our bodies.

6. Cook at home

I love going out to eat. It’s convenient, there are lots of options, and the food tastes pretty good, but why not save some money and calories by cooking yourself? When we eat out, there’s no way of controlling what exactly goes into our food. I enjoy cooking because I know exactly where my food comes from, I have control over what I put in my food, and I get to pick what I want to eat. Aim to eat at least two homemade meals a day, then work toward three meals at home a day.

7. Plan your meals

It’s much easier to eat well during the week if we take some time to plan meals ahead of time. Make a grocery list and write out what you plan to eat every day. There’s no need to get fancy. If you like having oatmeal for breakfast every morning and vegetable stir fry for dinner, then go for it!

8. Add in vegetables, nuts, legumes, fruit, and whole grains

By adding in more vegetables, nuts, legumes, fruit, and whole grains to our diet, we can naturally crowd out unhealthier foods and prevent unhealthy food cravings. When we fill up on foods that nourish our body, we become more satisfied quicker, so we’re less likely to go for the desserts or snacks after we eat.

Humans are creatures of habit. Most of us have a daily routine of some sort, whether we are conscious of it or not. Life can definitely be hard and full of stress. The more out of control we feel, the more a routine will benefit us. There aren’t enough hours in the day to get everything done, so keeping a routine helps greatly with time management, efficiency, energy, and motivation. Through personal experience and through my health coaching practice, I have realized that maintaining a routine is repeatedly one of the best ways for achieving success and happiness.

Everyone has their own morning ritual, but the day should begin with some type of routine. My morning routine begins with my puppy’s cold nose on my arm every morning around 6:45am. I get up, let him out and feed him, drink a warm glass of lemon water and have a small bite to eat while I journal for a little, brush my teeth, get dressed for the gym, work out, and then eat my post-workout meal. This doesn’t need to be everyone’s routine, but for me, I anticipate my morning going as mentioned. When these things don’t happen, my entire day is thrown off. Work gets put off, my energy is low, I get crabby often because I’m stressed from my routine being altered, I procrastinate more, forget to do certain things, crave foods I shouldn’t be eating, and just feel out of balance.

Think about the times you’ve traveled or had a reason to change your normal schedule. Did you notice any differences in your day? Perhaps differences in your eating, sleeping, emotions, motivation, or stress levels?

Sleep- Going to bed and waking up at the same time is crucial for healthy sleep patterns and deep sleep. Sticking to a schedule also gives our minds a sense of a starting and stopping point with work during the day. For example, if you work a 9-5 job, our minds know that those hours are working hours. But if you work a job with inconsistent hours, you’ve probably experienced your mind and body getting out of whack, and that it becomes more challenging to get in the mindset of work mode.

Meals- Try to eat at the same times daily. This keeps our blood sugar levels steady throughout the day and gives us a sense of consistency. Even eating the same foods (or similar foods) every day gives us one less thing to think about.

Morning Routine- In my opinion, having a morning routine is one of the best things you can do for yourself. Wake up at the same time, brush your teeth and wash your face, have a glass of water, and get dressed, even if you work from home. This pattern helps get our mind prepare for the day and for work. I also find I stay more organized and have more energy during the day if I stick to my morning routine.

Exercise- Even if it’s just stretching or getting off the subway a few blocks early so you can walk the rest of the way to work, a morning routine will help your success. Exercise is a great way to escape stress and it gives us a sense of accomplishment. This initial success in our day prepares us to take on the rest of the day and the obstacles it may throw at us.

Friends and Family- Spending time with the people that make us happy is important for maintaining balance in our lives. Even with a busy schedule, find a little time during the week to catch up with the people that matter most.

Personal Time- “Me time” is so important! Our lives are so busy that we often forget to make time for ourselves. This alone time is time to decompress, reflect, relax, and to do the things that make us happy. Don’t use this time to respond to emails or phone calls… that does not count as personal time.

Interested in health coaching? Check out my website jkhealthcoach.com for more information or contact me at jessicakhealth@gmail.com.